The Run-N-Chute® is the only resistance training parachute to be wind tunnel tested. The panels are 4 feet by 4 feet. It was designed to help athletes increase their speed and lower leg power. Engineered with one "lead" so you don't have to worry about lines tangling during your workout. The Run-N-Chute includes a training manual and quick release belt that fits athletes of all sizes. Multiple parachutes can be added for more resistance. Here's what Dr. E. J. "Doc" Kreis said about the Run-N-Chute® “The Run-N-Chute® does something for speed improvement that no other running tool does; it teaches an athlete to run and builds explosive speed and sprinting power.”
Why Race 5,000 meters? Bragging rights. To non-runners, racing 3.1 miles is as distant as a marathon. It’s short, it’s fast, and 5,000 meters is over very quickly. It requires modest mileage. However, a 15-20 minute race is hardly a sprint. You will still need to run the same mileage which you would run for 10K training. So why run 5Ks anyway? Because it’s the shortest race distance available to all of use nearly every weekend. If you intend to race 10Ks, you will need 5,000s to prepare yourself for the 10K running. Why Race 10,000 meters? The 10K race is a slower, more comfortable running pace than the 5,000 meters. Running 8 to 12 seconds per mile slower makes the 10K distance a joy. You can and should still train at 5K pace; you should still race some 5Ks; perhaps one third of your races will be at 5,000 meters. You can rectify mistakes. Run too fast or too slow in the first mile... don’t worry too much...you have 5.2 miles to adjust. 10K running hurts less during the race--compared to the 5,000 meters. Compared to after running the marathon, 10K running hurts less afterwards. If you’ve ever raced a marathon up to your fitness level, you know about pain: both during and after running the marathon. Your walking can entertain friends for days after running a marathon. Most runners can’t race many marathons. 10-20 marathons per decade is most runners limit. You can run that many 10Ks each year (though you’ll only "race" 3-4 of them). For 10K racing, your longest run each week is not very long! 15 miles is your long run.
So you've done your training for your first 5K or 10K -- the race distances that are good for first-timers. As your race day approaches, you may have some questions and concerns about what to expect on race day. If you're fairly new to running, here are some tips for your first race day, see this video and learne more
Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves. You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months. It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready. A few minutes each week Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well). The workouts in this program are scheduled Mondays, Wednesdays and Thursdays. However, feel free to adjust to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run. Getting Ready!
Most running injuries respond well to the "RICE" treatment: Rest, Ice, Compression, and Elevation. Ice the trouble spot for ten minutes on, then ten minutes off, repeating as necessary. You should ice as soon as possible after you have been injured, and immediately after a run if you are running with an injury. Combined with compression (with a cold pack, for example) and elevation, icing goes far to reduce pain and swelling. Heat should only be applied to an injury after the inflammation is gone, probably after about 72 hours. If your swelling has gone down quite a bit, but there's still a little bit of inflammation, try alternating heat and ice after a few days of ice-only treatment.
Motivate yourself. If you want to get better at running, it should be because YOU want to get better at running, not because your coach or your family wants you to get better. Run consistently. Get into a routine and stick to it. For example, run 5-6 days a week and take at least a day off each week for your body to recover. Your progress will go downhill if you don't give your body time to rest. Do other workouts that will help. A Tempo Run is running at a steady, uncomfortable pace for a shorter time. This is a great workout. Hill repeats are sprinting up a hill and then going down it to do it again. Don't go too hard down the hill. You may even want to walk down the hill. Track workouts involve doing repeats of different distances around a track. One example of a track workout would be running 4x400 meters with a three minutes rest in between. Mix distances and rest times to find track workouts that work for you. Intervals are when you run hard for 3/4 of a distance, then jog slowly for the last 1/4 and repeat as many times as you desire. Do exercises to strengthen your ankles and to prevent shin splints. One thing you can do is walk on your tip toes and heels for a minute or two each day. Maintain a healthy diet. Eat food with carbohydrates and protein for energy and to build your muscles. Also, calcium will help strengthen your bones, which can receive a lot of stress from running. Get the right stuff. Make sure you use the right running shoes and apparel so that you can run safely and comfortably for years to come.
